Category: Uncategorized

DATE: 2023-03-17
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WARM UP: Rockettes, Windmills, Potato Pickers, 3 Slow Burpees OYO

THE THANG: St. Patrick’s Day Workout.

Complete two rounds of the following workouts, spelling “St. Patrick”: S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover T T-Merkin x10 – Chest to ground, put hands out like a T, then push up . Bear Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice A Air Squat (IC) x10
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg R Rum Runner – 100yds, 1/4 forward, 1/4 karaoke L, 1/4 backward, 1/4 karaoke R I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice

SSHs to the song “Tubthumping (I Get Knocked Down)” doing a burpee each time it says “I get knocked down..”.

MARY: Heels to Heaven, Nolan Ryans, Flutter Kicks, Toy Soldiers, Irish Hammers, and Rope Climbers.

COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.

Closed with the Gonzaga Prayer.

DATE: 2023-03-16
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Winston, Butter, Cannoli, Dungeon Master (Amon), CashOnly, FIFA FNGs: Mumford, Brony
COUNT: 11
Warmup:
Side-Straddle-Hop: x 15 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Hairy Rockettes: x 15 IC
Plank Jacks: x 15 IC
Windmills: x 15 IC

The Thang:
2 rounds of:
20 Coupon Curls
10 Burpees
20 Overhead Coupon Presses
10 Taint Scrapers
10 Merkins
20 Coupon Chest Presses
20 Coupon Rowers
with assorted Moseys w/Karaoke or High Knees, Bear Crawls & Frankensteins, and Crawl Bears and El Capitans thrown in.

Mary:
Freddie Mercury x 15 IC
LBCs x 15 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 15 IC
Flutters x 10 IC

COT: I haven’t been around much lately, and I’m about to leave for another month in Israel, but I should be around a lot more after that (except for around the wedding this summer of my son Jonathan/F3 Curveball, and one other possible wrinkle). I will, of course, miss you guys while I’m gone. The possible wrinkle is that Curveball and I may be getting on a TV game show soon and, if we do, we’ll have to fly to the UK to film it. I don’t know if we’ll get on or not (I think probably not after crashing and burning at our callback audition yesterday!), but one of the things that prepping for this game show has highlighted for me is just how much our lives depend on luck – being in the right place at the right time, or the wrong place, or being subject to what somebody else or something else does that may lead to big changes in our lives. The one thing we can control, though, is to be grateful for the lucky breaks we have, and to be aware that we can’t take full credit for such a large part of our good fortune. In that vein, I am very grateful for you guys’ coming out here, as well as for Horshack’s having posted about Freestate, which is how I found F3 in the first place.

DATE: 2023-03-15
AO: Compound
Q: Peanuts
PAX: Yardbird, Snake (Will Harris), Booking, Hightower
FNGs: None
COUNT: 5
WARMUP: mosey undercover for some SSHs; MP; CPs; WMH; DD; WGS; CK; HSS; AS
THE THANG: Mosey underground two levels for some partner work in the form of B.O.M.B.S. and just a touch of B.L.I.M.P.S. MARY: she got left behind
ANNOUNCEMENTS: we got this big event this weekend
COT: make sure you take some time to laugh. It can be very important medicine and sometimes all we can do is laugh.

DATE: 2023-03-15
AO: Patriot
Q: Major Payne
PAX: bogey, Ice Tea, FIFA, CableGuy, Anchorman
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 IW
10 Cherry Pickers
10 LBACs front and rear
Down Dog
20 HRPUs
20 BSUs

THE THANG:
Pair up — Each group pick up a sandbag

4 laps around track.

Lap 1. Regular ruck and carry 60#-80# sandbag. Move as fast as you can. Followed by 10 x Ruck thrusters and 20 x Ruck Flutter Kicks (in cadence).

Lap 2. No strap lap. Carry ruck or coupon And 60# – 80# sandbag. Follow up with 10 x Ruck/coupon swings and 20 x Ruck mountain climbers IC.

Lap 3. Carry 60#-80# sandbag. Move as fast as you can. Follow up with 10 x Ruck Merkins and 20 x Ruck Big Boy Sit-ups.

Lap 4. Overhead carry lap. All PAX move as a team. Whenever someone’s ruck touches their head or it goes below shoulders, team does 3 x burpees and continues on.

MARY: 50 LBCs

ANNOUNCEMENTS: Sign up for the GTE raffle! Grand prize is a bottle of Pappy’s bourbon ($3K value) + a bunch of other stuff. See here: https://f3thecapital.com/gte35-fundraiser/

COT: When it comes to leadership, before we can do anything else, we need to get ourselves right. Getting right involves pushing yourself to become 1% better every single day. Additionally, no man can get right by himself. Part of this process means that we need to reach out to others to get ourselves right. No OYO!

Aye!

DATE: 2023-03-15
AO: Horizon-Ao
Q: Magoo
PAX: Strange Brew, Kodiak, Median, Trifecta, SPINAL TAP, Purple Rain, Gherkin FNGs: None
COUNT: 8
WARMUP: M.Phelps, AbeVigoda, lunge twist, donkey kicks, high kick, mosey to wind protected area THE THANG: 8 rounds of tabata
MARY: wedged into the tabata
ANNOUNCEMENTS: Bring rucks for @Kodiak’s Friday workout
COT: You get out what you put in.